WOD - Monday, August 29, 2016

"WAGE's of Sin"

3 rounds of 4 stations.  As many reps as possible.  Running clock with 1 minute at each station.  30 sec. plus your age in seconds rest between each round.
Deadlift - body weight
Back Squat - 75% of body weight
Snatch - 50% of body weight
Overhead Squat - 25% of body weight

1 pt. for every rep.
Run and scored like "Fight Gone Bad"

WOD - Friday, August 26, 2016

Dead Lift 165 lbs.  1-2-3-4-5-6-7-8-9-10
Bent over row (each arm) 45 lbs.  10-9-8-7-6-5-4-3-1
50 Dubs after rounds of 10,6,1

WOD - Thursday, August 25, 2016

16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters - 65 lbs.
Burpees - bar facing

WOD - Tuesday, August 23, 2016

5 Rounds
5 Dips
10 Pullups
15 Box jump step overs

WOD - Friday, August 19, 2016

Bench Press Strength Work

5 x 3 rep max

then
75% of 3 rep max AMRAP
50% of 3 rep max AMRAP

WOD - Thursday, August 18, 2016

15 min. AMRAP
4 Power clean @ 135 lbs.
12 Deadlift
36 DUBS

WOD - Tuesday, August 16, 2016

3 rounds
25 kettlebell - 45 lbs.
25 box step-ups (18 inch box)
25 SDHP
25 Squats

If you put the kettlebell down any time other than between rounds, you must do 3 burpees.

WOD - Monday, August 15, 2016

10 rounds
5 pull-ups
5 push-ups

5 rounds
20 sit-ups
20 back extensions

2 rounds
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch

WOD - Friday, August 12, 2016

Down and Back
otherwise known as Steve's Revenge

4 Rounds
Sprint down and back twice
Bear crawl down and back
Sprint down and back twice
Farmer's carry down and back - 45 lb. plate
Sprint down and back twice
Down and back with plate overhead

WOD - Thursday, August 11, 2016

For time:
30 Walking lunge steps
30 Pull-ups
30 Box jumps - 24"
30 Bench dips
30 Knees to elbows
30 Kettlebell swings - 45 lbs.
30 Sit-ups - ab. mat
30 Hang squat cleans, 75 lbs.
30 Back extensions
30 Wall ball shots - 20 lbs.
30 Push-ups
100 Double-unders

WOD - Tuesday, August 9, 2016

12 Min. AMRAP
5 dips
10 dumbbell snatch 35 lbs.  (hanging - each arm)
20 bench situps

WOD - Monday, August 8, 2016

10 min. AMRAP
5 pull-ups
10 kettlbell
20 DUBS

WOD - Friday, August 5, 2016

250 m.
21 Front squat 115/105
500 m.
15 Front squat
1,000 m.
9 Front squat

WOD - Thursday, August 4, 2016

Frank

21-15-9
Push press - 95 lbs.
Burpee box jump

WOD - Tuesday, August 2, 2016

Tabata
Sideways, two-footed hop over bar
SDHP - 75 lbs.
Ab mat situps
Pushups